Workout of the Day

Run program kicks off this week - Thu 5:30-6:15am & Sun 3:30-4:30pm
Sign up for the AM vs PM WOD Sat 27th Jan 8am


For time:
10 pistols
10-yard handstand walk
20 pistols
20-yard handstand walk
30 pistols
30-yard handstand walk
40 pistols
40-yard handstand walk
Courtesy of Crossfit.com

Both exercises in this couplet are intended to be moderately difficult yet done at a quick pace. Both movements require strength, balance and flexibility. Pick a scale for each that pushes your weaknesses, but can still be performed with some intensity.

Intermediate Option
For time:
10 assisted pistols*
1 wall walk
20 assisted pistols
2 wall walks
30 assisted pistols
3 wall walks
40 assisted pistols
4 wall walks

*assisted pistols can be sitting to a box, holding a small weight in front or using a poll or band for balance

Beginner Option
For time:
10 box step-ups, alternating
10-yard bear crawl
20 box step-ups, alternating
20-yard bear crawl
30 box step-ups, alternating
30-yard bear crawl
40 box step-ups, alternating
40-yard bear crawl

Extra Training
Split Jerk
1-1-1-1-1

Log your Results via your WODIFY account

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